1200 Calorie High-Protein Diet for Weight Loss | 4-Week Detailed Plan
1.) First Week of your Diet :
Day 1
Breakfast: Egg White Omelette with Mushrooms
- 4 egg whites
- 80g mushrooms
- 60g spinach
- 1 tablespoon low-fat yogurt
- Salt, pepper, garlic
Preparation: Use a non-stick pan with cooking spray. Sauté the sliced mushrooms and spinach for 3-4 minutes over medium heat, season with salt, pepper, and minced garlic. Pour in the whisked egg whites and cook for 2-3 minutes until fully set. Top with the yogurt when serving.
Calories: 110 kcal | Protein: 20g | Fat: 1g | Carbs: 6g
Morning Snack: Low-Fat Quark with Cucumber
- 120g low-fat quark
- 80g cucumber
- Chives, salt, pepper
Preparation: Dice the cucumber into small cubes. Mash the quark smooth with a fork, add the cucumber and freshly cut chives. Season with salt and pepper. If too thick, add 1-2 tablespoons of water.
Calories: 95 kcal | Protein: 18g | Fat: 1g | Carbs: 5g
Lunch: Grilled Chicken Breast with Steamed Broccoli
- 130g chicken breast
- 150g broccoli
- Lemon, garlic, salt, pepper
- Spices: paprika powder, thyme
Preparation: Pound the chicken breast to an even thickness. Season both sides with salt, pepper, paprika, and thyme. Grill or pan-fry in a non-stick pan for 5-6 minutes per side until cooked through and golden brown. Steam the broccoli in a steamer for 6-8 minutes, or boil in salted water for 5 minutes. Drizzle with lemon juice and sprinkle with minced garlic before serving.
Calories: 215 kcal | Protein: 40g | Fat: 3g | Carbs: 8g
Afternoon Snack: Plain Kefir
- 200ml plain kefir (1% fat)
Preparation: Pour the kefir into a glass and enjoy chilled.
Calories: 80 kcal | Protein: 7g | Fat: 2g | Carbs: 10g
Dinner: White Fish Fillet with Lemon and Asparagus
- 120g cod fillet
- 120g green asparagus
- Lemon, dill, salt, pepper
Preparation: Preheat the oven to 180°C (350°F). Season the fish with salt, pepper, and fresh or dried dill. Place on aluminum foil, drizzle with lemon juice, wrap, and bake for 15-18 minutes. Trim the woody ends off the asparagus, steam for 6-8 minutes or boil for 4-5 minutes. Drizzle with lemon juice before serving.
Calories: 150 kcal | Protein: 28g | Fat: 2g | Carbs: 6g
Daily Total: 650 kcal | Protein: 113g | Fat: 9g | Carbs: 35g
Day 2
Breakfast: Greek Yogurt with Berries
- 150g plain Greek yogurt (0% fat)
- 70g mixed berries (raspberries, blueberries)
- 5g chia seeds
- Cinnamon
Preparation: Place the yogurt in a bowl. Add the fresh or frozen berries (if frozen, let them thaw for 10 minutes). Sprinkle with chia seeds and cinnamon. Mix and enjoy immediately.
Calories: 130 kcal | Protein: 18g | Fat: 2g | Carbs: 12g
Morning Snack: Light Cheese and Ham Roll-ups
- 2 slices lean ham (60g)
- 2 slices light cheese (40g)
- Lettuce leaf
- Mustard
Preparation: Place the lettuce leaf on the ham slices, spread a thin layer of mustard. Roll the cheese inside the ham, cut in half, and eat immediately or refrigerate.
Calories: 90 kcal | Protein: 15g | Fat: 3g | Carbs: 2g
Lunch: Turkey Breast Stir-fry with Vegetables
- 130g turkey breast, cut into strips
- 100g broccoli
- 70g carrot
- 60g bell pepper
- Light soy sauce, ginger, garlic
Preparation: Cut the turkey breast into thin strips. Heat a wok or large pan over high heat with cooking spray. Stir-fry the meat for 3-4 minutes, stirring constantly, until white. Remove from the pan. In the same pan, stir-fry the diced vegetables for 4-5 minutes, stirring constantly. Return the meat to the pan, add the soy sauce, freshly grated ginger, and minced garlic. Mix and cook for another 2 minutes.
Calories: 225 kcal | Protein: 38g | Fat: 3g | Carbs: 14g
Afternoon Snack: Cottage Cheese with Tomato
- 120g cottage cheese (light)
- 80g cherry tomatoes
- Basil, salt, pepper
Preparation: Halve the cherry tomatoes. Place the cottage cheese in a bowl, add the tomatoes and fresh basil leaves. Season with salt and pepper.
Calories: 100 kcal | Protein: 16g | Fat: 2g | Carbs: 6g
Dinner: Baked Tofu with Zucchini Noodles
- 100g firm tofu
- 180g zucchini (spiralized)
- 80g tomato sauce (no added sugar)
- Garlic, basil, oregano
Preparation: Dice the tofu, press out the water with a paper towel. Pan-fry in a non-stick pan for 6-8 minutes on all sides until golden brown. Spiralize the zucchini or cut into thin strips. Heat the tomato sauce in a separate pan with minced garlic, basil, and oregano for 3-4 minutes. Add the zucchini noodles to the sauce, toss, and heat for 2 minutes. Serve with the fried tofu.
Calories: 175 kcal | Protein: 14g | Fat: 6g | Carbs: 18g
Daily Total: 720 kcal | Protein: 101g | Fat: 16g | Carbs: 52g
Day 3
Breakfast: Protein Porridge
- 35g rolled oats
- 200ml water
- 15g vanilla protein powder
- 60g apple
- Cinnamon
Preparation: Bring the water to a boil in a pot. Add the oats and cook over medium heat for 4-5 minutes, stirring constantly, until thickened. Remove from heat, stir in the protein powder (be careful it's not too hot, or it will clump). Add the diced apple and cinnamon. If too thick, add a little more water.
Calories: 200 kcal | Protein: 18g | Fat: 3g | Carbs: 28g
Morning Snack: Boiled Egg with Vegetables
- 2 whole hard-boiled eggs (whites only)
- 1 whole hard-boiled egg (whole)
- 80g cucumber
- Salt, paprika powder
Preparation: Hard-boil 3 eggs (9-10 minutes in boiling water). Cool in cold water. Peel them; from 2 eggs, use only the whites, eat 1 whole egg. Slice the cucumber. Season the eggs with salt and paprika powder.
Calories: 105 kcal | Protein: 16g | Fat: 4g | Carbs: 2g
Lunch: Beef Salad Bowl
- 120g lean beef (grilled)
- 100g mixed salad greens
- 70g tomato
- 60g cucumber
- 1 tablespoon balsamic vinegar
- Lemon juice
Preparation: Season the beef with salt, pepper, and paprika. Grill or pan-fry in a non-stick pan over medium-high heat for 3-4 minutes per side (for medium-rare), or longer if you prefer it more well-done. Let it rest for 5 minutes, then slice thinly. Place the salad greens, sliced tomatoes, and cucumber in a bowl. Top with the beef slices. Mix the balsamic vinegar with lemon juice and drizzle over the salad.
Calories: 215 kcal | Protein: 32g | Fat: 6g | Carbs: 8g
Afternoon Snack: Plain Skyr
- 150g plain skyr
- Cinnamon
Preparation: Place the skyr in a bowl, sprinkle with cinnamon. If you like it sweet, add a few drops of stevia.
Calories: 90 kcal | Protein: 17g | Fat: 0g | Carbs: 7g
Dinner: Shrimp Salad
- 110g shrimp (cooked, peeled)
- 100g iceberg lettuce
- 70g tomato
- 60g cucumber
- Lemon juice, salt, pepper
Preparation: If using raw shrimp, boil salted water, add shrimp, and cook for 2-3 minutes until pink. If using pre-cooked shrimp, just rinse them. Chop the vegetables. Mix everything in a bowl, drizzle generously with lemon juice, season with salt and pepper.
Calories: 120 kcal | Protein: 24g | Fat: 1g | Carbs: 6g
Daily Total: 730 kcal | Protein: 107g | Fat: 14g | Carbs: 51g
Day 4
Breakfast: Light Quark Pancakes
- 100g low-fat quark
- 2 egg whites
- 10g oat flour
- Cinnamon, vanilla
- 50g strawberries
Preparation: Mix the quark smooth with the egg whites, oat flour, cinnamon, and vanilla. Heat a non-stick pan with cooking spray. Pour small amounts of batter (about 2-3 pancakes), fry each side for 2-3 minutes over medium heat until golden brown. Serve with sliced strawberries.
Calories: 165 kcal | Protein: 24g | Fat: 2g | Carbs: 14g
Morning Snack: Protein Shake
- 25g chocolate protein powder
- 200ml water
- Ice
Preparation: Put the protein powder and water in a shaker, shake for 20 seconds, or blend with ice water for 30 seconds.
Calories: 100 kcal | Protein: 23g | Fat: 1g | Carbs: 2g
Lunch: Chicken Breast with Mediterranean Vegetables
- 130g chicken breast
- 100g zucchini
- 70g eggplant
- 60g tomato
- Oregano, basil, garlic
Preparation: Dice the chicken breast and vegetables into similar-sized pieces. Preheat a baking tray to 200°C (400°F). Place the chicken and vegetables on the tray, season with salt, pepper, oregano, basil, and minced garlic. Spray with cooking spray. Bake for 25-30 minutes, stirring halfway, until the chicken is cooked through and the vegetables are tender.
Calories: 225 kcal | Protein: 38g | Fat: 4g | Carbs: 12g
Afternoon Snack: Low-Fat Quark with Cucumber
Calories: 95 kcal | Protein: 18g | Fat: 1g | Carbs: 5g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Salmon Fillet with Steamed Spinach
- 100g salmon fillet
- 120g spinach
- Lemon, garlic, dill
Preparation: Preheat the oven to 180°C (350°F). Season the salmon with salt, pepper, dill, and minced garlic. Drizzle with lemon juice, wrap in aluminum foil, and bake for 12-15 minutes. Sauté the spinach in a pan with cooking spray and garlic for 3-4 minutes until wilted. Season with salt and pepper.
Calories: 210 kcal | Protein: 26g | Fat: 10g | Carbs: 4g
Daily Total: 795 kcal | Protein: 129g | Fat: 18g | Carbs: 37g
Day 5
Breakfast: Egg White Omelette with Mushrooms
Calories: 110 kcal | Protein: 20g | Fat: 1g | Carbs: 6g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Light Cheese and Ham Roll-ups
Calories: 90 kcal | Protein: 15g | Fat: 3g | Carbs: 2g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Turkey Breast Stir-fry with Vegetables
Calories: 225 kcal | Protein: 38g | Fat: 3g | Carbs: 14g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Kefir
Calories: 80 kcal | Protein: 7g | Fat: 2g | Carbs: 10g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Cod on a Bed of Salad
- 120g cod fillet
- 100g mixed salad greens
- 70g tomato
- 60g cucumber
- Lemon juice, balsamic vinegar
Preparation: Season the fish with salt, pepper, and lemon juice. Pan-fry in a non-stick pan or grill for 4-5 minutes per side, until cooked through and flakes easily. Prepare the salad with the vegetables, drizzle with balsamic vinegar and lemon juice. Place the cooked fish on top of the salad.
Calories: 165 kcal | Protein: 30g | Fat: 2g | Carbs: 7g
Daily Total: 670 kcal | Protein: 110g | Fat: 11g | Carbs: 39g
Day 6
Breakfast: Greek Yogurt with Berries
Calories: 130 kcal | Protein: 18g | Fat: 2g | Carbs: 12g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Cottage Cheese with Tomato
Calories: 100 kcal | Protein: 16g | Fat: 2g | Carbs: 6g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Grilled Chicken Breast with Steamed Broccoli
Calories: 215 kcal | Protein: 40g | Fat: 3g | Carbs: 8g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Skyr
Calories: 90 kcal | Protein: 17g | Fat: 0g | Carbs: 7g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Calamari Rings with Vegetables
- 110g calamari rings
- 100g zucchini
- 70g bell pepper
- Garlic, lemon, parsley
Preparation: Rinse the calamari rings and pat dry with a paper towel. Heat a pan with cooking spray over high heat. Stir-fry the calamari for 2-3 minutes per side, until it turns from translucent to white (do not overcook, or it will become rubbery). Remove from the pan. In the same pan, stir-fry the sliced vegetables for 4-5 minutes. Return the calamari to the pan, add the minced garlic and parsley, drizzle with lemon juice. Mix and heat for 1 minute.
Calories: 140 kcal | Protein: 24g | Fat: 2g | Carbs: 8g
Daily Total: 675 kcal | Protein: 115g | Fat: 9g | Carbs: 41g
Day 7
Breakfast: Protein Porridge
Calories: 200 kcal | Protein: 18g | Fat: 3g | Carbs: 28g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Boiled Egg with Vegetables
Calories: 105 kcal | Protein: 16g | Fat: 4g | Carbs: 2g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Beef Salad Bowl
Calories: 215 kcal | Protein: 32g | Fat: 6g | Carbs: 8g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Protein Shake
Calories: 100 kcal | Protein: 23g | Fat: 1g | Carbs: 2g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: White Fish Fillet with Lemon and Asparagus
Calories: 150 kcal | Protein: 28g | Fat: 2g | Carbs: 6g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 770 kcal | Protein: 117g | Fat: 16g | Carbs: 46g
2.) Second week of the plan :
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Day 1
Breakfast: Egg White Omelette with Mushrooms
Calories: 110 kcal | Protein: 20g | Fat: 1g | Carbs: 6g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Low-Fat Quark with Cucumber
Calories: 95 kcal | Protein: 18g | Fat: 1g | Carbs: 5g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Pork Loin with Vegetables
- 110g pork loin (lean)
- 100g butternut squash
- 80g broccoli
- Rosemary, garlic, salt
Preparation: Preheat the oven to 190°C (375°F). Season the pork loin with salt, pepper, rosemary, and minced garlic. Dice the vegetables. Place the meat and vegetables in a baking dish, spray with cooking spray. Bake for 30-35 minutes, until the meat is cooked through (internal temperature 70°C / 160°F) and the vegetables are tender.
Calories: 235 kcal | Protein: 32g | Fat: 7g | Carbs: 14g
Afternoon Snack: Plain Kefir
Calories: 80 kcal | Protein: 7g | Fat: 2g | Carbs: 10g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Sea Fish with Asparagus
- 110g pike-perch fillet
- 120g green asparagus
- Lemon, parsley, salt
Preparation: Season the fish with salt, pepper, lemon juice, and chopped parsley. Pan-fry in a non-stick pan or bake in the oven at 180°C (350°F) for 12-15 minutes. Steam the asparagus for 6-8 minutes, drizzle with lemon juice.
Calories: 140 kcal | Protein: 27g | Fat: 2g | Carbs: 6g
Daily Total: 660 kcal | Protein: 104g | Fat: 13g | Carbs: 41g
Day 2
Breakfast: Greek Yogurt with Berries
Calories: 130 kcal | Protein: 18g | Fat: 2g | Carbs: 12g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Light Cheese and Ham Roll-ups
Calories: 90 kcal | Protein: 15g | Fat: 3g | Carbs: 2g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Grilled Chicken Breast with Steamed Broccoli
Calories: 215 kcal | Protein: 40g | Fat: 3g | Carbs: 8g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Cottage Cheese with Tomato
Calories: 100 kcal | Protein: 16g | Fat: 2g | Carbs: 6g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Baked Tofu with Zucchini Noodles
Calories: 175 kcal | Protein: 14g | Fat: 6g | Carbs: 18g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 710 kcal | Protein: 103g | Fat: 16g | Carbs: 46g
Day 3
Breakfast: Protein Porridge
Calories: 200 kcal | Protein: 18g | Fat: 3g | Carbs: 28g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Boiled Egg with Vegetables
Calories: 105 kcal | Protein: 16g | Fat: 4g | Carbs: 2g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Turkey Breast Stir-fry with Vegetables
Calories: 225 kcal | Protein: 38g | Fat: 3g | Carbs: 14g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Skyr
Calories: 90 kcal | Protein: 17g | Fat: 0g | Carbs: 7g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Grilled Mackerel with Vegetables
- 100g mackerel fillet
- 100g zucchini
- 70g bell pepper
- Lemon, oregano
Preparation: Season the mackerel with salt, pepper, oregano, and lemon juice. Grill or bake in the oven at 180°C (350°F) for 10-12 minutes. Cut the vegetables into strips, sauté in a pan with cooking spray for 5-6 minutes, season with salt and pepper. Drizzle with lemon juice before serving.
Calories: 230 kcal | Protein: 24g | Fat: 12g | Carbs: 7g
Daily Total: 850 kcal | Protein: 113g | Fat: 22g | Carbs: 58g
Day 4
Breakfast: Light Quark Pancakes
Calories: 165 kcal | Protein: 24g | Fat: 2g | Carbs: 14g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Protein Shake
Calories: 100 kcal | Protein: 23g | Fat: 1g | Carbs: 2g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Breast with Mediterranean Vegetables
Calories: 225 kcal | Protein: 38g | Fat: 4g | Carbs: 12g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Low-Fat Quark with Cucumber
Calories: 95 kcal | Protein: 18g | Fat: 1g | Carbs: 5g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Shrimp Salad
Calories: 120 kcal | Protein: 24g | Fat: 1g | Carbs: 6g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 705 kcal | Protein: 127g | Fat: 9g | Carbs: 39g
Day 5
Breakfast: Egg White Omelette with Mushrooms
Calories: 110 kcal | Protein: 20g | Fat: 1g | Carbs: 6g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Cottage Cheese with Tomato
Calories: 100 kcal | Protein: 16g | Fat: 2g | Carbs: 6g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Beef Salad Bowl
Calories: 215 kcal | Protein: 32g | Fat: 6g | Carbs: 8g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Kefir
Calories: 80 kcal | Protein: 7g | Fat: 2g | Carbs: 10g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Salmon Fillet with Steamed Spinach
Calories: 210 kcal | Protein: 26g | Fat: 10g | Carbs: 4g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 715 kcal | Protein: 101g | Fat: 21g | Carbs: 34g
Day 6
Breakfast: Greek Yogurt with Berries
Calories: 130 kcal | Protein: 18g | Fat: 2g | Carbs: 12g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Light Cheese and Ham Roll-ups
Calories: 90 kcal | Protein: 15g | Fat: 3g | Carbs: 2g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Turkey Breast Stir-fry with Vegetables
Calories: 225 kcal | Protein: 38g | Fat: 3g | Carbs: 14g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Skyr
Calories: 90 kcal | Protein: 17g | Fat: 0g | Carbs: 7g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Cod on a Bed of Salad
Calories: 165 kcal | Protein: 30g | Fat: 2g | Carbs: 7g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 700 kcal | Protein: 118g | Fat: 10g | Carbs: 42g
Day 7
Breakfast: Protein Porridge
Calories: 200 kcal | Protein: 18g | Fat: 3g | Carbs: 28g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Protein Shake
Calories: 100 kcal | Protein: 23g | Fat: 1g | Carbs: 2g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Grilled Chicken Breast with Steamed Broccoli
Calories: 215 kcal | Protein: 40g | Fat: 3g | Carbs: 8g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Low-Fat Quark with Cucumber
Calories: 95 kcal | Protein: 18g | Fat: 1g | Carbs: 5g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Calamari Rings with Vegetables
Calories: 140 kcal | Protein: 24g | Fat: 2g | Carbs: 8g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 750 kcal | Protein: 123g | Fat: 10g | Carbs: 51g
3.) Third Week of the Plan :
Day 1
Breakfast: Egg White Omelette with Mushrooms
Calories: 110 kcal | Protein: 20g | Fat: 1g | Carbs: 6g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Low-Fat Quark with Cucumber
Calories: 95 kcal | Protein: 18g | Fat: 1g | Carbs: 5g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Light Chicken Curry
- 120g chicken breast
- 100g cauliflower
- 70g tomato
- Curry, turmeric, ginger
Preparation: Dice the chicken breast. Sauté in a non-stick pan with cooking spray for 5-6 minutes. Cut the cauliflower into small florets, add to the chicken. Add the diced tomatoes, season with curry, turmeric, freshly grated ginger, and salt. Add 100ml of water, cover and let simmer for 12-15 minutes over medium heat until the cauliflower is tender and the sauce has thickened.
Calories: 200 kcal | Protein: 36g | Fat: 3g | Carbs: 10g
Afternoon Snack: Plain Kefir
Calories: 80 kcal | Protein: 7g | Fat: 2g | Carbs: 10g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Octopus Salad
- 100g cooked octopus
- 100g mixed salad greens
- 70g tomato
- 60g cucumber
- Lemon juice, oregano
Preparation: Cut the cooked octopus into bite-sized pieces. Mix with the salad greens and sliced vegetables. Drizzle generously with lemon juice, season with salt, pepper, and oregano.
Calories: 135 kcal | Protein: 22g | Fat: 2g | Carbs: 8g
Daily Total: 620 kcal | Protein: 103g | Fat: 9g | Carbs: 39g
Day 2
Breakfast: Greek Yogurt with Berries
Calories: 130 kcal | Protein: 18g | Fat: 2g | Carbs: 12g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Light Cheese and Ham Roll-ups
Calories: 90 kcal | Protein: 15g | Fat: 3g | Carbs: 2g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Pork Loin with Vegetables
Calories: 235 kcal | Protein: 32g | Fat: 7g | Carbs: 14g
(You had this on Day 1 of the second week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Cottage Cheese with Tomato
Calories: 100 kcal | Protein: 16g | Fat: 2g | Carbs: 6g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Mussel Ragu with Zucchini Noodles
- 100g mussels (cleaned)
- 160g zucchini (spiralized)
- 70g tomato sauce
- Garlic, parsley
Preparation: Heat a pan with cooking spray, sauté the minced garlic for 1 minute. Add the mussels and sauté for 2-3 minutes. Add the tomato sauce and chopped parsley, cook for 3-4 minutes. Spiralize the zucchini, add it to the sauce, and heat through for 2 minutes. Season with salt and pepper.
Calories: 155 kcal | Protein: 20g | Fat: 2g | Carbs: 14g
Daily Total: 710 kcal | Protein: 101g | Fat: 16g | Carbs: 48g
Day 3
Breakfast: Protein Porridge
Calories: 200 kcal | Protein: 18g | Fat: 3g | Carbs: 28g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Boiled Egg with Vegetables
Calories: 105 kcal | Protein: 16g | Fat: 4g | Carbs: 2g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Grilled Chicken Breast with Steamed Broccoli
Calories: 215 kcal | Protein: 40g | Fat: 3g | Carbs: 8g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Skyr
Calories: 90 kcal | Protein: 17g | Fat: 0g | Carbs: 7g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: White Fish Fillet with Lemon and Asparagus
Calories: 150 kcal | Protein: 28g | Fat: 2g | Carbs: 6g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 760 kcal | Protein: 119g | Fat: 12g | Carbs: 51g
Day 4
Breakfast: Light Quark Pancakes
Calories: 165 kcal | Protein: 24g | Fat: 2g | Carbs: 14g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Protein Shake
Calories: 100 kcal | Protein: 23g | Fat: 1g | Carbs: 2g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Turkey Breast Stir-fry with Vegetables
Calories: 225 kcal | Protein: 38g | Fat: 3g | Carbs: 14g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Low-Fat Quark with Cucumber
Calories: 95 kcal | Protein: 18g | Fat: 1g | Carbs: 5g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Sea Fish with Asparagus
Calories: 140 kcal | Protein: 27g | Fat: 2g | Carbs: 6g
(You had this on Day 1 of the second week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 725 kcal | Protein: 130g | Fat: 9g | Carbs: 41g
Day 5
Breakfast: Egg White Omelette with Mushrooms
Calories: 110 kcal | Protein: 20g | Fat: 1g | Carbs: 6g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Cottage Cheese with Tomato
Calories: 100 kcal | Protein: 16g | Fat: 2g | Carbs: 6g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Breast with Mediterranean Vegetables
Calories: 225 kcal | Protein: 38g | Fat: 4g | Carbs: 12g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Kefir
Calories: 80 kcal | Protein: 7g | Fat: 2g | Carbs: 10g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Grilled Mackerel with Vegetables
Calories: 230 kcal | Protein: 24g | Fat: 12g | Carbs: 7g
(You had this on Day 3 of the second week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 745 kcal | Protein: 105g | Fat: 21g | Carbs: 41g
Day 6
Breakfast: Greek Yogurt with Berries
Calories: 130 kcal | Protein: 18g | Fat: 2g | Carbs: 12g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Light Cheese and Ham Roll-ups
Calories: 90 kcal | Protein: 15g | Fat: 3g | Carbs: 2g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Beef Salad Bowl
Calories: 215 kcal | Protein: 32g | Fat: 6g | Carbs: 8g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Skyr
Calories: 90 kcal | Protein: 17g | Fat: 0g | Carbs: 7g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Shrimp Salad
Calories: 120 kcal | Protein: 24g | Fat: 1g | Carbs: 6g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 645 kcal | Protein: 106g | Fat: 12g | Carbs: 35g
Day 7
Breakfast: Protein Porridge
Calories: 200 kcal | Protein: 18g | Fat: 3g | Carbs: 28g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Protein Shake
Calories: 100 kcal | Protein: 23g | Fat: 1g | Carbs: 2g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Light Chicken Curry
Calories: 200 kcal | Protein: 36g | Fat: 3g | Carbs: 10g
(You had this on Day 1 of the third week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Low-Fat Quark with Cucumber
Calories: 95 kcal | Protein: 18g | Fat: 1g | Carbs: 5g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Salmon Fillet with Steamed Spinach
Calories: 210 kcal | Protein: 26g | Fat: 10g | Carbs: 4g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 805 kcal | Protein: 121g | Fat: 18g | Carbs: 49g
4.) Fourth week of the Plan
Day 1
Breakfast: Egg White Omelette with Mushrooms
Calories: 110 kcal | Protein: 20g | Fat: 1g | Carbs: 6g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Low-Fat Quark with Cucumber
Calories: 95 kcal | Protein: 18g | Fat: 1g | Carbs: 5g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Grilled Chicken Breast with Steamed Broccoli
Calories: 215 kcal | Protein: 40g | Fat: 3g | Carbs: 8g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Kefir
Calories: 80 kcal | Protein: 7g | Fat: 2g | Carbs: 10g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Cod on a Bed of Salad
Calories: 165 kcal | Protein: 30g | Fat: 2g | Carbs: 7g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 665 kcal | Protein: 115g | Fat: 9g | Carbs: 36g
Day 2
Breakfast: Greek Yogurt with Berries
Calories: 130 kcal | Protein: 18g | Fat: 2g | Carbs: 12g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Light Cheese and Ham Roll-ups
Calories: 90 kcal | Protein: 15g | Fat: 3g | Carbs: 2g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Turkey Breast Stir-fry with Vegetables
Calories: 225 kcal | Protein: 38g | Fat: 3g | Carbs: 14g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Cottage Cheese with Tomato
Calories: 100 kcal | Protein: 16g | Fat: 2g | Carbs: 6g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Baked Tofu with Zucchini Noodles
Calories: 175 kcal | Protein: 14g | Fat: 6g | Carbs: 18g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 720 kcal | Protein: 101g | Fat: 16g | Carbs: 52g
Day 3
Breakfast: Protein Porridge
Calories: 200 kcal | Protein: 18g | Fat: 3g | Carbs: 28g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Boiled Egg with Vegetables
Calories: 105 kcal | Protein: 16g | Fat: 4g | Carbs: 2g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Pork Loin with Vegetables
Calories: 235 kcal | Protein: 32g | Fat: 7g | Carbs: 14g
(You had this on Day 1 of the second week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Skyr
Calories: 90 kcal | Protein: 17g | Fat: 0g | Carbs: 7g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: White Fish Fillet with Lemon and Asparagus
Calories: 150 kcal | Protein: 28g | Fat: 2g | Carbs: 6g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 780 kcal | Protein: 111g | Fat: 16g | Carbs: 57g
Day 4
Breakfast: Light Quark Pancakes
Calories: 165 kcal | Protein: 24g | Fat: 2g | Carbs: 14g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Protein Shake
Calories: 100 kcal | Protein: 23g | Fat: 1g | Carbs: 2g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Breast with Mediterranean Vegetables
Calories: 225 kcal | Protein: 38g | Fat: 4g | Carbs: 12g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Low-Fat Quark with Cucumber
Calories: 95 kcal | Protein: 18g | Fat: 1g | Carbs: 5g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Calamari Rings with Vegetables
Calories: 140 kcal | Protein: 24g | Fat: 2g | Carbs: 8g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 725 kcal | Protein: 127g | Fat: 10g | Carbs: 41g
Day 5
Breakfast: Egg White Omelette with Mushrooms
Calories: 110 kcal | Protein: 20g | Fat: 1g | Carbs: 6g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Cottage Cheese with Tomato
Calories: 100 kcal | Protein: 16g | Fat: 2g | Carbs: 6g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Beef Salad Bowl
Calories: 215 kcal | Protein: 32g | Fat: 6g | Carbs: 8g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Kefir
Calories: 80 kcal | Protein: 7g | Fat: 2g | Carbs: 10g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Mussel Ragu with Zucchini Noodles
Calories: 155 kcal | Protein: 20g | Fat: 2g | Carbs: 14g
(You had this on Day 2 of the third week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 660 kcal | Protein: 95g | Fat: 13g | Carbs: 44g
Day 6
Breakfast: Greek Yogurt with Berries
Calories: 130 kcal | Protein: 18g | Fat: 2g | Carbs: 12g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Light Cheese and Ham Roll-ups
Calories: 90 kcal | Protein: 15g | Fat: 3g | Carbs: 2g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Light Chicken Curry
Calories: 200 kcal | Protein: 36g | Fat: 3g | Carbs: 10g
(You had this on Day 1 of the third week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Skyr
Calories: 90 kcal | Protein: 17g | Fat: 0g | Carbs: 7g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Shrimp Salad
Calories: 120 kcal | Protein: 24g | Fat: 1g | Carbs: 6g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 630 kcal | Protein: 110g | Fat: 9g | Carbs: 37g
Day 7
Breakfast: Protein Porridge
Calories: 200 kcal | Protein: 18g | Fat: 3g | Carbs: 28g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Protein Shake
Calories: 100 kcal | Protein: 23g | Fat: 1g | Carbs: 2g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Turkey Breast Stir-fry with Vegetables
Calories: 225 kcal | Protein: 38g | Fat: 3g | Carbs: 14g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Low-Fat Quark with Cucumber
Calories: 95 kcal | Protein: 18g | Fat: 1g | Carbs: 5g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Salmon Fillet with Steamed Spinach
Calories: 210 kcal | Protein: 26g | Fat: 10g | Carbs: 4g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 830 kcal | Protein: 123g | Fat: 18g | Carbs: 53g
Important Note: This 4-week diet recommendation is for informational purposes only and is not equally suitable for everyone. How well this plan fits you depends on your gender, body weight, muscle mass, age, and activity level. (For example, a 32-year-old 80 kg man has completely different caloric needs than a 47-year-old 65 kg woman.)
Calculate how many calories you need with our calorie calculator here in the app – this way you can easily check which diet plan is suitable for you and how many calories you need per day.
Always make sure you don't end up in too large a calorie deficit or surplus, don't starve yourself, and don't overeat – neither extreme is healthy.
Your Grocery List for the Month
We’re leaving the full monthly shopping list for this meal plan here as a preview – join our app now and get access to the previous 3 weeks of the diet as well! Lose fat, build muscle, and reach your goal without suffering!
Shopping List (for 4 Weeks)
Dairy Products and Eggs
- 3.5 kg low-fat quark
- 4 kg plain Greek yogurt (0% fat)
- 2 kg plain skyr
- 1.5 kg cottage cheese (light)
- 3 liters plain kefir (1% fat)
- 400g light cheese slices
- 1 low-fat yogurt (small container)
- 40 eggs (or 1.2 liters liquid egg whites)
Protein Sources (Meat, Fish, Seafood)
- 5 kg chicken breast
- 2.5 kg turkey breast
- 1 kg lean beef
- 600g pork loin (lean)
- 800g lean ham
- 1.5 kg cod fillet
- 800g salmon fillet
- 400g pike-perch fillet
- 300g mackerel fillet
- 1 kg shrimp (cooked, peeled)
- 500g calamari rings
- 300g cooked octopus
- 300g mussels (cleaned)
- 600g firm tofu
Protein Powder
- 1 kg protein powder (vanilla flavor)
- 500g protein powder (chocolate flavor)
Vegetables
- 1 kg mushrooms
- 1 kg spinach
- 4 kg mixed salad / iceberg lettuce
- 2.5 kg cucumber
- 2 kg tomatoes
- 800g cherry tomatoes
- 2.5 kg broccoli
- 1 kg cauliflower
- 1 kg carrots
- 1.5 kg bell peppers (mixed colors)
- 2.5 kg zucchini
- 1 kg eggplant
- 1 kg green asparagus
- 1 kg butternut squash
Fruits
- 1 kg mixed berries (raspberries, blueberries - frozen or fresh)
- 500g strawberries
- 500g apples
Grains and Flours
- 1 kg rolled oats
- 200g oat flour
Seeds
- 50g chia seeds
Canned Goods and Pantry Staples
- 1 liter tomato sauce (no added sugar)
Spices, Flavorings, and Other
- Salt, pepper
- Cinnamon
- Vanilla extract
- Rosemary
- Oregano
- Basil (fresh or dried)
- Dill
- Parsley
- Paprika powder
- Thyme
- Curry powder
- Turmeric
- Ginger (fresh or powdered)
- Chives
- Garlic (at least 12 cloves)
- Lemon (at least 15)
- Balsamic vinegar
- Light soy sauce
- Mustard
- Cooking spray (or olive oil spray)
In Summary - Why is this diet effective?
Additional Tips for Successful Weight Loss:
- Weight Control: Weigh yourself once a week, always on the same day and under the same conditions (in the morning, after using the bathroom, on an empty stomach). This gives you a more accurate picture of your progress.
- Calorie Tracking: You can track exactly how much you eat each day with our app. This helps you become more mindful about your meals.
- Water Intake: Drink at least 2.5-3 liters of water per day. This aids metabolism, reduces hunger pangs, and is also good for your skin.
- Sleep: Make sure you get at least 7-8 hours of sleep daily. Poor sleep slows down your metabolism and makes weight loss harder.
- Exercise: If you haven't been exercising, start with at least a 30-minute walk each day. Working out accelerates weight loss and helps preserve your muscle mass.
It's important to understand that there is no universal diet pattern that works the same for everyone. Every person's body reacts differently, and your calorie needs may differ from what we have suggested here. Your age, gender, height, weight, and activity level all influence how strictly you need to eat.
That is why we highly recommend calculating your precise calorie goal with our online app, the GetFIT App.
The application will show you exactly how much you should eat to achieve your goals, how many calories, grams of protein, fat, and carbohydrates. You can track your meals, access more recipes, diet plans, e-books, and workout programs.
This diet plan of ours is a very good starting point, but we definitely recommend personalizing your nutrition according to your own body's needs. Don't give up, be patient with yourself, and remember that weight loss is a journey, not a race. Good luck!
